Fruit, dubbed as one of the healthiest snack options is a low-cal source of antioxidants, fibre, and vitamins. That being said, there are still talks that fruit can result to unwanted weight gain. Today, we’re going to put an end to this question–Does fruit make you gain weight?
YES, Fruits Can Make You Fat!
Eating too much of anything, no matter how healthy can cause weight gain. Although fruits are higher in fibre and water, and lower in calories as compared to other foods, fruits have almost 3 times the calories per serving as non-starchy vegetables making it easier to eat too much "fruit calories" which can keep you from losing weight, especially if you’re eating more calories than you’re burning.
Some fruits have high-calorie content than others which can cause you to put on weight fast. For example, a medium-sized banana has about 105 calories while a cup of strawberries only has 46 calories.
Take a look on how each fruit stacks up in terms of the sweet stuff.
3 Reasons Why Fruit Can Make You Gain Weight
1. Eating It Dried
Dried fruits such as raisins and prunes have low water content, making them a calorically dense food (1 cup dried fruit = 100 calories) and it’s also easy to eat them in large amounts. Thus, you have to eat dried fruits sparingly and measure portion sizes instead of just pouring them onto a salad.
2. Drinking It
Fruit juice is one of the leading reasons for weight gain even if juice is an easy way to take in vitamins and minerals. You need about 10 oranges to make a glass of orange juice which means you will be drinking a liquid that’s loaded with sugar and calories.
3. In Baked Goods
Just because a dessert contains fruit doesn’t mean it’s healthy. Homemade apple pie may contain apples but it also has butter, refined flour and sugar. Eating baked goods once in a while is perfectly fine, but always choose to munch on a piece of fruit instead.
What Are The Effects of Too Much Sugar?
Although a diet rich in fruits can limit your risk for various diseases, excessive amounts could result to increased triglyceride levels (which may cause heart disease and high cholesterol) and tooth decay. Research also shows that fructose–the main type of sugar found in fruit, can lead to belly fat, slow metabolism, and overall weight gain. Indeed, fruit can make you fat.
According to : Wikipedia
How Much Fruit Is Enough?
If you’re trying to lose weight, 2 pieces of fruit per day is enough. Refer to the fruit serving guide below:
What Are The Benefits of Fruits for Health?
Fruits eaten in excess can cause weight gain, but fruits are undoubtedly healthy and are far better alternatives than other dietary options. Fruits are healthier and have lower calories than cake, candy or chocolates. Plus, they can shield you from chronic diseases, are loaded with nutrients and rich in fibre which can boost your metabolism helping you curb your appetite and lose inches when consumed with a balanced diet.
How to Reduce Fruit Intake without Foregoing Nutrition
You can still eat fruits while losing weight without cutting back on the vitamins and minerals they give by replacing some fruits with vegetables. Veggie sticks dipped in a healthy dip like hummus or onion dip is a healthy and low-calorie snack than fruit.
Choose low-sugar fruits as these are rich in nutritional value.
Does fruit cause weight gain? Yes, but only when you have too much of it. Thus, you should always keep in mind to take everything in moderation.